Sunday, November 15, 2009

Tricep Workouts

I certainly do not want my triceps to look like Mr. Burns'

This is more of a personal note to myself. I was thinking of various arms workouts to be included in my training after the pre-planned circuits and I realized I don't have much variations when it comes to triceps workouts. Again, when scouring the internet for tricep exercises I looked for those that do not require the use of machines. Strictly dumbbells and bodyweight. I guess machines do work, but I notice using free weights and bodyweight make me stronger faster.

Anyway, my existing tricep workouts are as below:

  1. Lying Tricep Extensions: I love this one because it not only works your triceps, but it works your abdominals at the same time. Pretty cool, huh?
  2. Close-grip Pushups: This one's tough to do. I still can't do proper close-grip pushups so I do declining close-grip pushups instead. This one's slightly easier, but still leaves me tired out after 10 reps. Kneeling close-grip pushups are bit too easy for me though.
And below are the additional tricep exercises that I've rediscovered (rediscovered, because I have been using these workouts before) that could be incorporated in my arms workout circuits:
  1. Tricep kickbacks: I used to do this exercise previously but somewhere along the way I ditched it and I'm not sure why. Most likely I just forgot about it. Told you I'm a goldfish.
  2. Close grip benchpress: You can use dumbbells instead of barbells in this workout.
  3. Tricep Dip: I used to do this one too, on a tricep dip machine. But it feels kind of funny. I'd prefer to use body weight instead. Need to find another alternative to do this exercise.
Okay, so that's about it. Do you have any other suggestions for me on what other types of tricep exercises I could do? Would love to get your feedback.


FatLouie said...

what about tricep rope extensions? I feel it challenges my triceps esp when I add on the weight. Plus doin circuit with dipping. I always feel my muscles burning everytime I do these 2 exercise.

Rajan said...

Aizan: Tricep rope extensions as recommended by Fat Louie is an excellent suggestion.

To me, the best tricep exercise is tricep kickbacks... both for definition and stength.

Another one of my favourites is the inversed tricep extention (using machine). You use the normal straight bar that you would use for normal tricep extensions, but you reverse the grip like doing bicep curls. Try it and see.

Bet you will feel the pinch.

Aizan Suhaira said...

Louie: Yup, tricep rope extensions is actually a very good exercise indeed. Looks deceivingly easy to do... but it's one tough manoevre!

Rajan: Yeah I've used the inversed tricep extension machine once or twice. Oh, it's not easy, that particular exercise. I can definitely feel the pinch.